HomeGrown CrossFit - Level 1 Group Class
A: Bench Press
6-8 Bench Press (80-75% 1RM)
Rest ~30sec (SPOT YOUR PARTNER)
R+ 10-12 Dynamic Push-Ups on plates
Rx 10-12 Push-Ups
*Dynamic Push-Ups on plates (two 45lb plates total, jump hands on plates (wide), then jump hands on ground (narrow). Ever push up counts as a rep.
B: Metcon (4 Rounds for reps)
Against a 4min running clock, perform the following:
20 Wall Ball (R+20/14, Rx 16/12)
Max Reps Unbroken Pull-Ups
Rest 1min between sets, and complete a total of 4 Rounds (20min total).
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